Sit on your knees in the Japanese style. Keep your body straight, shoulders back but relaxes. Breathe deeply and slowly with your concentration on a fixed point in front of you.

Place your left arm behind you and, bending the elbow, take the hand up toward the neck with the palm facing out. Now bring your right arm above your head and reach down to take the finger of your left hand. Hold with gentle tension while breathing rhythmically and deeply.

Alternate the position of the arms.

If you cannot touch hands, you can hand a rope or cloth from the upper hand and catch it with the lower and begin in this way.

Ask your teacher about alternative positions for the legs.

Benefits: Increases the blood flow and flexibility in the shoulders and upper back. Works against salt accumulation in the shoulders.